Bent Over Cable Row

Exercise Information

  • Alternative Names: Bent over cable row with rope
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, straight-bar/rope attachment
  • Muscles Targeted: Back, biceps, shoulders, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-10 reps each
  • Variations: None
  • Alternative: Bent over barbell row

The bent over variation is a cable row that targets both your upper and lower back. It can be included in your back workout routine and performed at the end for the proper development of your deltoids and lats.

Bent Over Cable Row Exercise Information

  • Alternative Names: Bent over cable row with rope
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Cable machine, straight-bar/rope attachment
  • Muscles Targeted: Back, biceps, shoulders, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-10 reps each
  • Variations: None
  • Alternative: Bent over barbell row

How to do a Bent Over Cable Row

Set the pulley in the cable machine to its lowest position and attach a straight bar or a rope handle to it. Grab the bar or rope using an overhand grip with your hands shoulder-width apart. Keeping your legs bent moderately and back straight, bend forward at your hips until the torso is nearly parallel to the floor. From this position, row the weight upward by pulling the rope or bar attachment through your elbows into your lower chest. Pause for one count before lowering the weight under control.

Tips

  • Squeeze your shoulder blades together during the pull as if you are crushing a ball between them.
  • If your body is pulled by the weight, you can use a wooden bar or weight plate and rest your feet against it to keep your balance.

Alternative Exercise

Bent Over Barbell Row

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.

Loading